INCREASE TESTOSTERONE | नेचुरल टेस्टोस्टेरोन कैसे बढ़ाए |

 INCREASE TESTOSTERONE | नेचुरल टेस्टोस्टेरोन कैसे बढ़ाए |

Hello guys kaise ho aap sabhi asha karta hu aap sabhi ache hoge ek bar fir aap sabhi ka swagat hain ek naya topic le kar apke samne fir hazir hu aaj ek pura topic cover karuga jo hain testosterone kyo ki fitness life mein or normal life mein bhi testosterone word bhoht istmal kiya jata hain apke around mein bhi bhoht sare log hoge jo apko bolte hoge ki main btata hu apko ki aap apna testosterone kaise boost kar sakte ho per ek problem jo maine payi hain ki aaj kal bhoht sare youngster thodi se physique bnane ke liye artificial testosterone inject karte hain apni body mein jo ki bilkul bhi Mazak nhi hain jiske bhoht harmful effects ho sakte hain lambe samay tak kyu ki jab bhi aap artificial testosterone inject karte ho apki body natural testosterone bnana band kar deti hain jiski wajah se aap bhoht sari bimariyo ke sikar ho sakte ho iss liye main aaj apko btauga ki aap naturally apna testosterone kaise boost kar sakte ho.

TESTOSTERONE INFORMATION :- Jaisa ki aap log jante ho ki testosterone ek male hormone hain or jab humari umar 40 se jada ho jati hain toh humari body mein testosterone level kam hone shuru ho jate hain per bhoht sare cases mein paya gya hain ki aaj kal youngsters ke ander bhi testosterone level kam hain uske bhoht sare reason ho sakte hain jaise ki lack of physical activity, sedentary lifestyle, obesity, stress and poor eating habites in sab reasons ki wajah se apki body mein testosterone level kam ho sakte hain or apki body apko kai trah ke effect dikha sakti hain jaise ki gynecomastia, weak sexual power, weak muscle growth, mood swings, poor bone health, hair loss bhi ho sakta hain agar ye janna chahte ho ki apka testosterone level kam hain bhi ya nhi toh aap apni doctor ki salah se test karwa sakte ho jaise ki free and total testosterone jisse ki apko pta chalega ki aapka testosterone range kitna hain ab main apko btauga 6 ase tarike jisse aap apna testosterone naturally boost kar sakte ho.

1. ASHWAGANDHA  AND SHILAJIT :- Sab se pahla tarika hain ashwagandha or shilajit agar aap apni diet ke sath koi supplement add karna chahte hain ya karne ki soch rahe ho toh apko in 2 natural herbs ko apni diet mein include karna chaiye kyu ki ye market mein apko asani se mil jate hain or dusra iske koi side effects nhi hain or raat ko aap sone se pahle isko milk ke sath le sakte hain per meri salah yahi hain ki jab bhi aap isko market se buy karte ho uske piche recommended dosage likhi hoti hain toh aap usper dhiyan jarur de or jada matra mein na le or iske sevan se apko jarur fayda milega per thoda patience apko rakhna padega yani thode din istmal karne ke baad apko iska result ana shuru hoga.

2. PHYSICAL  ACTIVITY :- Dusra tarika jo main aap logo ko advise karna chahuga wo hain ki aap kisi bhi tarike ka workout jarur kare bhoht jada fayda hoga apko agar aap weight training matlab strength training karte ho toh week mein 4 din 45 minute se le kar 1 hour ka acha sa strength training session kare or ye dhiyan rakhe ki compound movements ko ignore nhi kar sakte matlab squats, deadlift or bench press ye kuch asi exercise hain jinko karne se apki body mein jada testosterone release hota hain toh matlab acha workout karne se apki body naturally testosterone boost karti hain.

 3. FOOD ITEMS :- Aap apni diet mein kuch food item ko jarur include kare jiski wajah se apke food ki over all nutrients value badh jayegi or apka testosterone boost hoga jaise ki green leafy vegetables, fruits, beans, lentils, nuts, extra virgin olive oil, fatty fish, good fat, eggs, chicken, ginger and garlic ek apne personal experience se main aap sabhi logo ko advise karna chahta hu ki agar aap din mein ek bar ek anar ko curd mein mix karke khate toh use bhi apko bhoht fayda milta hain or ab baat karte hain ki kya na khaye process food se dur rahe apni diet mein sugar and salt ka intake kam kare or jaruri baat agar aap apna testosterone boost karna chahte ho toh sharab or cigarettes se dur raho.

4. BODY FAT RANGE :- Aap apne body fat percentage ko ek range mein rakhe jo ki hain 8 se 16% yani ki ye Paya gya hai jo log mote hote hain ya jitna body fat percentage bhoht jada hota hain uss condition mein unka estrogen hormone badhne lagta hain or Jab apka estrogen hormone badhega toh apka testosterone level kam ho jayega yani jo logo mote hain jina weight jada hain wo kisi bhi tarike se us body weight ko fat percentage ko kam karne ki koshish kare isse aap bhoht sari or bimariyo se bhi bache rahoge.

5. VITAMINS AND MINERALS :- Apko apni diet mein kuch vitamin or minerals ko bhi add karna hoga jaise ki zinc, magnesium, iron, vitamin A, B complex and vitamin D ab main apko advise karga ki aap koi bhi ek acha multivitamin ek serving breakfast mein khana shuru kar de per sab se jada jaruri hain vitamin D jiska best source hain sunlight toh sabhi log 10 se 15 minute subha dhoop mein jarur baithe ab in sabhi vitamin and minearls ko lena kyo jaruri hain kyu ki jab apki body mein in sabhi ki kami hogi use apka cortisol level yani jo ki hain ek stress hormone wo badh jayega or jab apka cortisol level badhta hain toh apka testosterone kam ho jata hain tabhi apko insabhi minerals or vitamins ko sahi matra mein lena bhoht jaruri hain kyu use apka cortisol level kam hoga toh apka testosterone level badhega or apko kafi help hogi.

6. LIFESTYLE CHANGES :- Ab baat karte hain humare last point ki jo hain lifestyle se related aap soch rahe hoge lifestyle ka testosterone se kya lena dena lekin dosto lena dena hain apko apni lifestyle mein kuch changes karne padege sab se jada jaruri hain good sleep ye baat main kafi topic mein cover kar chukka hu apko kam se kam 7 se 8 gante ki nind leni bhoht hi jaruri hain quality ka apko dhiyan rakhna hain toh yani raat ko 10 baje se lekar subha 5 baje tak ye jo samay hota hain sab se best samay hota hain sone ke liye sone se ek ganta pahle aap blue light se dur rahe yani tv mobile ko apne se dur rakhe or sote samay loose clothes pahne ek or baat aap apni life se stress ko thoda kam kare jiske liye aap meditation kar sakte ho ya koi bhi ek apni hobby jisse apko khushi milti hain acha lagta hain wo 30 minute ke liye jarur kare or advice main aap sabhi logo ko or dena chahuga ki aap apni body ko jitna cool rakh sakte hain jarur rakhe uske liye aap cold showers ki help jarur le toh ye sabhi lifestyle changes karne se apke testosterone mein kafi help hogi.

END NOTE :- Guys ye thi aaj ki jankari dosto testosterone ko itna mushkil mat banao jo bhi aaj apko btaya hain bus usko follow karo isse hi apki problem khatam ho jayegi  asha karta hu aaj ka topic apko pasand ayega coment karna na bhule main apka har coment padta hu apka koi bhi question ho jarur puchiye ya fir agar aap kisi or topic per jankari chate hain toh comment mein jarur btaye milte hain ek naye blog mein naye topic ke sath tab tak ke liye bye take care.